Have you ever caught yourself sitting way too far back onto your sacrum? It’s a common
mistake that can lead to significant discomfort. When you sit in this position, it disrupts the
alignment of your spine and pelvis, causing strain on your knees, hips, and neck. But don’t
worry – with a few simple adjustments, you can learn how to sit during pregnancy to maximize your spine and your pelvic relationship, and say goodbye to that nagging pain.

Understanding the Sacrum Sit Dilemma

When you sit too far back onto your sacrum, several things happen:
● Your knees extend too much.
● Your hips are overly extended.
● Your neck juts forward, losing alignment with your spine.
This position can lead to discomfort and pain in your back, pelvis, and even your neck. Proper
sitting posture is crucial for maintaining the natural alignment of your body and preventing these
issues.

The Ideal Sitting Position

To sit to maximize your spine and your pelvic relationship, aim for a 90-degree angle at your
hips and knees. Here’s how to sit during pregnancy:

1. Hips and Knees at 90 Degrees: Ensure your hips and knees are bent at right angles.
   This alignment helps distribute your body weight evenly and supports your spine.
2. Support Your Lower Back: Place a pillow behind your lower back. This prevents you
   from leaning back onto your sacrum and maintains the natural curve of your spine.
3. Feet Flat on the Ground: If your chair is too high, use a book or footrest under your feet
   to keep your knees at the same level as your hips. This adjustment helps maintain the
   90-degree angle and supports your pelvic alignment.

Practical Adjustments for Everyday Sitting

1. Use a Supportive Chair: Invest in an ergonomic chair that supports your lower back
   and allows adjustments for seat height and depth. A good chair is key to maintaining
   proper posture throughout the day.
2. Monitor Your Posture: Periodically check your sitting posture. Ensure your back is
   supported, feet are flat on the ground, and your hips and knees are at 90 degrees.
3. Take Regular Breaks: Stand up, stretch, and move around every 30 minutes to avoid
   prolonged pressure on your sacrum and maintain circulation.

Small Tweaks for Big Benefits

Making small adjustments in how you sit can have a significant impact on your comfort and
health. By sitting correctly, you can alleviate pain and prevent future issues, ensuring that your
spine and pelvis are well-supported.

Embrace Better Sitting Habits

Addressing how to sit during pregnancy is a simple yet effective step towards a pain-free life. By sitting to
maximize your spine and your pelvic relationship, you can improve your posture, reduce strain,
and enhance your overall well-being.

Ready to take the next step in improving your sitting habits? For personalized advice and
support, book a FREE phone consultation with our expert physical therapists.

For more support and guidance, check out our library of on-demand classes filled with tailored prenatal and postpartum workouts, stretches, exercises, and tips to ensure a healthy and painless pregnancy. Discover tailored strategies and exercises that can help you sit comfortably and live pain-free.

Here’s to sitting pretty and feeling fantastic!